Columbus Crew

While the Union know that they ultimately control much of their playoff aspirations by securing three points in these final three matches, it had to be a little reassuring to see some help arrive courtesy of a few final score lines in MLS matches over the weekend.

Perhaps the biggest was a 2-1 victory for the New England Revolution over Columbus Saturday. The Crew is next up for the Union this Saturday at PPL Park (7 p.m., purchase tickets). While Columbus sits in the coveted fifth and final spot in the East on 43 points, the Crew will be without two of its standout players in Waylon Francis and designated player forward Federico Higuain.

Still the message is clear (via Major League Soccer):

Philadelphia Union will be eliminated from playoff contention IF

Philadelphia Union lose to Columbus Crew on Saturday AND

New York Red Bulls win vs. Toronto FC on Saturday

Keyword: AND.

Here in Philadelphia, the players resumed training today in preparation for Saturday’s game at Chester Park. Everyone participated in training in some form or fashion today as the mindset was to just get guys back on the ball.

Not much to report from training, but there is a lot to talk about...

First up, Union forward Antoine Hoppenot is the player guest for Tuesday’s “The 90th Minute” radio show. The hour long show (7:00-8:00 p.m.) will take place LIVE from Chickies and Pete’s in Audubon, Pa. before a scheduled return to Chickies’ South Philly location on Oct. 14.

We know you have a lot of questions for players and staff. Additionally, a glimpse into the life of one isn’t exactly a bad thing. Which is why all month we’ll have social media events that you can take a part of; get an insider’s look and insight into some key players who look to help this club finish this season on a high note…

We kick it off this Wednesday with Union midfielder-defender Maurice Edu, who will take over our Instagram account to give you a day in the life. Be sure to comment over the course of the day. If Edu messages you back, send us your email for a chance to win a Chipotle gift card.

Edu’s is the first in a series we’re calling “Wednesdays with…” in which one player will be available via Twitter or Instagram the whole day to answer your questions and give you some love.

Also, think you know everything there is to know about this team?

What about Amobi Okugo?

Well, beginning next Monday, you’ll have a chance to prove it when we kickoff the "Amobi Okugo Twitter Trivia." How does it work? Each day, Okugo will come up with a unique question for fans to answer. Answer the question and add the hashtag #StumpAmobi and you could be a lucky winner of a different daily prize ranging from field seats to the Union’s final home match of the regular season against Sporting Kansas City on Saturday, Oct. 18 (7 p.m., purchase tickets ) to gift cards to restaurants and shops courtesy of our corporate partners and sponsors.

Two quick things to note:

This weekend (Friday, Oct. 10) will kick off the opening round of the Generation adidas Cup for the U17s of the Philadelphia Union Academy. Union midfielder Zach Pfeffer will visit the Academy on Wednesday, visit YSC Academy in addition to hanging around for training to speak to the kids from 4:00-6:30 p.m. Always a class act, when asked to do this Pfeffer told philadelphiaunion.com via text:

“No problem at all! It’s fun for me too since I was the first homegrown, so this is awesome.”

Finally, Union interim manager Jim Curtin will hold his weekly press conference on Thursday this week at noon as the team is OFF this Wednesday. To watch Curtin’s presser LIVE, visit: philadelphiaunion.com/live

When it comes to training, people like to debate about what is the best way to increase an athlete’s power and explosiveness. Some people believe Olympic lifting is the best tool to increase an athlete’s power output. Others believe CrossFit or kettlebell training are the most effective way at increasing an athlete’s power. We can argue this point all day long and the reality is I don’t believe that there is one single way to increase your power. However, I do believe that there is a very effective tool for athletes to use when it comes to increasing power output and that tool is a medicine ball.

Most coaches know that in order to increase power a lot of factors must go into the equation. Here are just a few of the things that we need to do in order to increase power output:

Increase your force into the ground.

Increase total body strength.

Increase the speed of movement.

Ensure proper alignment while we train.

Focus on ways to properly decelerate our body.

Maintain proper breathing patterns.

The ability to stabilize under load.

As much as I like Olympic lifting and kettlebell training, I believe the best tool for teaching power output at the beginning of a training program is to use a medicine ball. A few reasons why I prefer to use a medicine ball at the beginning of an athlete’s training program are:

For most people throwing an object comes natural.

It’s fun. People like to throw things and this gives them the license to throw an object as hard as possible once they have good form.

It’s safe. Instead of lifting a weight over your head with the fear of dropping it on your head a medicine ball is a great tool to teach the mechanics of several more advanced lifts.

You can take the medicine ball anywhere and train on your own.

With this one tool I can work on speed, power, deceleration, change of direction, endurance, proprioception and mobility.

These are just a few examples of why I like to use medicine balls in a training program. The reality is a number of elite athlete’s use these in their everyday training program. As I stated above, I use this at the beginning of a training program with new athletes, however, elite athletes use these daily for incredible results.

When it comes to training with medicine balls there are so many exercises to choose from. You are only limited by your imagination. Below are five exercise video clips that I have put together for you to review. As always ensure that you use proper form and start slow. If you have any pain (shoulder, back, etc.) back off of these exercises and consult with a medical professional.

Regardless of your sport medicine ball training is a fantastic way to increase your power. Athletes from every sport can benefit from the rotational power as well as well the increase in aerobic output that they will see from this type of training. If you have kids this is a great way to slowly introduce them to the world of training. I guarantee that if you start slow and use a very light medicine ball kids will enjoy this type of training. Adults, if you are looking to drop a few pounds or increase your running speed implement medicine ball training into your routine.

Enjoy!

Have a question for Union strength coach Kevin Miller? Leave it in the comments below.